CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (1 x 8 @65%
1 x 6 @75%
2 x 4 @80%
Rest 2-3 minutes between sets
)

Metcon

Metcon (AMRAP – Reps)

4 rounds (45s work/15s rest)

Overhead plate sit ups

Handstand Push-Ups or HS Hold

Front Rack Lunges

Ski Cals
L1: bodyweight; push-up

L2: 75/55; 35/25 plate

L3: 95/65; 45/35 plate